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Very short on time, so let’s just get right into it:

 

Warmup:

  • 20 minute bike
  • Foam roll
  • Stretch

 

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Primary Group 1:  Standing Overhead Press + Dumbbell Incline Fly

  • 85 lb x 5   + 35 lb x 12
  • 85 lb x 5   + 35 lb x 12
  • 105 lb x 5 + 35 lb x 12
  • 115 lb x 3 + 35 lb x 12
  • 125 lb x 3 + 35 lb x 12
  • 125 lb x 3 + 35 lb x 12
  • 135 lb x 3 + 35 lb x 12
  • 115 lb x 10 + 35 lb x 12

Primary Group 2: Barbell Flat Bench + Lateral Raise

  • 135 lb x 10 + 20 lb x 10
  • 165 lb x 10 + 20 lb x 10
  • 185 lb x 6   + 20 lb x 10
  • 185 lb x 6   + 20 lb x 10
  • 185 lb x 6   + 20 lb x 10
  • 185 lb x 6   + 20 lb x 10

Primary Group 3:  Dumbbell Incline Bench + Front Raise

  • 70 lb x 12 + 20 lb x 10
  • 70 lb x 12 + 20 lb x 10
  • 70 lb x 12 + 20 lb x 10
  • 70 lb x 12 + 20 lb x 10

Primary Group 4:  Dumbbell Shrugs + Single Arm Military Press + Tricep Extension (Rope)

  • 70 lb x 12 + 40 lb x 10 + 70 lb x 10
  • 70 lb x 12 + 40 lb x 10 + 70 lb x 10
  • 70 lb x 12 + 40 lb x 10 + 70 lb x 10
  • 70 lb x 12 + 40 lb x 10 + 70 lb x 10

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